we are open!

Welcome to CrossFit Amundson. We are open for both group training and private use of our gym. Please check the schedule for our group class availability. Our gym is also open 24 hours a day for “Keyholder” access with membership rates starting at just $69.00 a month. We look forward to training with you!

Click Here to Read Our COVID OPERATIONAL PLAN

Covid Operational Plan

At CrossFit Amundson the safety of our athletes is our top priority. We are taking all the precautions we can to ensure our facility and classes are safe. Our goal is to go above and beyond the safety recommendations provided by our State and Federal officials. 

Click Here to Read Our COVID OPERATIONAL PLAN
18 MAY 2021

18 MAY 2021

TUESDAY 210518 On a 3:00 clock, Concept2 Row, 20 calories Dumbbell Snatch, 20 alternating repetitions (10 each arm - 45lb. / 25lb.) Burpee, As Many Repetitions As Possible (score) Rest up to 3:00 between rounds and complete a total of 3 rounds then, Toes to Bar, 50...

Monday

18 MAY 2021

On a 3:00 clock,
Concept2 Row, 20 calories
Dumbbell Snatch, 20 alternating repetitions (10 each arm – 45lb. / 25lb.)
Burpee, As Many Repetitions As Possible (score)

Rest up to 3:00 between rounds and complete a total of 3 rounds then,

Toes to Bar, 50 repetitions in as few sets as possible

Note: Be sure to check today’s blog for a special event coming up!

17 MAY 2021

17 MAY 2021

MONDAY 210517 On a 2:00 clock, Evolution A: Two rounds of "Cindy" Deadlift, As Many Repetitions As Possible (135lb. / 95lb.) Evolution B: Two rounds of "Cindy" Hang Power Clean, As Many Repetitions As Possible Evolution C: Two rounds of "Cindy" Shoulder to  Overhead,...

17 MAY 2021

On a 2:00 clock,

Evolution A:
Two rounds of “Cindy”
Deadlift, As Many Repetitions As Possible (135lb. / 95lb.)

Evolution B:
Two rounds of “Cindy”
Hang Power Clean, As Many Repetitions As Possible

Evolution C:
Two rounds of “Cindy”
Shoulder to  Overhead, As Many Repetitions As Possible

Evolution D:
Two rounds of “Cindy”
Ground to Overhead, As Many Repetitions As Possible

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15 MAY 2021

15 MAY 2021

210515 SATURDAY & SUNDAY We hope you can join us on Saturday at 10:00AM for our FREE Community Workout! ____________ We hope that you can join us on June 3 at 6PM at Moe's Alley to cheer on our very own musical genius Eric Winders and his band as they perform in a...

15 MAY 2021

We hope you can join us on Saturday at 10:00AM for our FREE Community Workout!

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14 MAY 2021

14 MAY 2021

FRIDAY 210514 “The Hottest Shot” On a 21:00 clock (7 rounds) Station One: Power Clean, 9 repetitions (135lb. / 85lb.) Station Two: Squats, 30 repetitions Station Three: Strict Pull-ups, 7 repetitions Note: Today’s workout is a modified version of the “Hotshots 19”...

14 MAY 2021

“The Hottest Shot”

On a 21:00 clock (7 rounds)

Station One: Power Clean, 9 repetitions (135lb. / 85lb.)
Station Two: Squats, 30 repetitions
Station Three: Strict Pull-ups, 7 repetitions

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13 MAY 2021

Complete Five Rounds,

Concept2 Row, 300 meters (sprint!)
Rest as needed then,
Bench Press, As Many Repetitions As Possible (135lb. / 95lb.)

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13 MAY 2021

13 MAY 2021

THURSDAY 210513 Complete Five Rounds, Concept2 Row, 300 meters (sprint!) Rest as needed then, Bench Press, As Many Repetitions As Possible (135lb. / 95lb.) Note: Today's session is a parallel workout to "Lynne" however athletes have more time for recovery following...

12 MAY 2021

12 MAY 2021

WEDNESDAY 210512 Evolution A: Run 400 meters Shoulder to Overhead, 9 repetitions (95lb. / 65lb.) Hang Power Clean, 15 repetitions Deadlift, 21 repetitions Rest as needed then, Evolution B: Run 400 meters Shoulder to Overhead, 9 repetitions (115b. / 75lb.) Hang Power...

12 MAY 2021

Evolution A:
Run 400 meters
Shoulder to Overhead, 9 repetitions (95lb. / 65lb.)
Hang Power Clean, 15 repetitions
Deadlift, 21 repetitions

Rest as needed then,

Evolution B:
Run 400 meters
Shoulder to Overhead, 9 repetitions (115b. / 75lb.)
Hang Power Clean, 15 repetitions
Deadlift, 21 repetitions

Rest as needed then,

Evolution C:
Run 400 meters
Shoulder to Overhead, 9 repetitions (135lb. / 85lb.)
Hang Power Clean, 15 repetitions
Deadlift, 21 repetitions

Note: Please be sure to sign up for Murph! Details in today’s blog.

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